some friendly reminders: - please be on time for class. we will also try our hardest to be on time for the start class...however if the class before is running late it becomes a domino effect. - i realize everyone is very busy, but try to be prepared for the movements in the wod. if the wod involves a muscle up and you cannot do a muscle up, make sure you know what a muscle up progression is. if the movement is a squat snatch, watch some videos of the squat snatch, know what your overhead squat max is, etc. all of this will help get class started on time so that the cashout can also be completed in 1 hour.
to prepare for today's wod: - know your ohs numbers. what is your max? what weights have you done for previous wods? - if you cannot do a muscle up, please watch this muscle up progression video: http://www.youtube.com/watch?v=0SSKgxdAoLM - please watch this squat snatch video: http://www.youtube.com/watch?v=oPpywHpbMig - please know what the bergener warm up is: http://www.youtube.com/watch?v=5oG11fZ0TR8
as coaches, we will show you as much as we can, but time is definitely a factor as 1 hour will go very quickly. thanks so much for your help! :)
judy - we'll look at your ohs tonight and make a decision at that time. i'm not ruling it out, but i'm not saying yes, either. ;) how's that for a non-answer?
Big Dawgs:
ReplyDeleteAs rx’d
Men - 135#
Women - 95#
The Porch:
Three rounds,
9-7- and 5 reps, for time of
Muscle-up
115# squat snatch
Women - 75#
Pack:
Three rounds,
9-7- and 5 reps, for time of
Muscle-up (progressions okay but double the reps)
95# squat snatch
Women - 65#
Puppies:
Three rounds,
9-7- and 5 reps, for time of
Muscle-up progressions
10-25# squat snatch
Scaled WOD courtesy of BrandX
some friendly reminders:
ReplyDelete- please be on time for class. we will also try our hardest to be on time for the start class...however if the class before is running late it becomes a domino effect.
- i realize everyone is very busy, but try to be prepared for the movements in the wod. if the wod involves a muscle up and you cannot do a muscle up, make sure you know what a muscle up progression is. if the movement is a squat snatch, watch some videos of the squat snatch, know what your overhead squat max is, etc. all of this will help get class started on time so that the cashout can also be completed in 1 hour.
to prepare for today's wod:
- know your ohs numbers. what is your max? what weights have you done for previous wods?
- if you cannot do a muscle up, please watch this muscle up progression video:
http://www.youtube.com/watch?v=0SSKgxdAoLM
- please watch this squat snatch video:
http://www.youtube.com/watch?v=oPpywHpbMig
- please know what the bergener warm up is:
http://www.youtube.com/watch?v=5oG11fZ0TR8
as coaches, we will show you as much as we can, but time is definitely a factor as 1 hour will go very quickly. thanks so much for your help! :)
Can I sub hang power snatch?
ReplyDeleteExcellent comment Cori
ReplyDeletejudy - we'll look at your ohs tonight and make a decision at that time. i'm not ruling it out, but i'm not saying yes, either. ;) how's that for a non-answer?
ReplyDeletesounds good cori!
ReplyDeleteI found a video of Amanda from the games;
http://www.youtube.com/watch?v=FG5yXCxMMJQ
i heart chris spealler!!!!!! he won that wod snatching pretty much his body weight! can't wait for the games not this sat/sun but next!
ReplyDelete15:15 -
ReplyDelete75# squat snatch
2:1 Muscle Up progressions
Love some Crossfit homework!
ReplyDeleteAww...missing the muscle-up wod in favor of a run! Missing the 'port!
ReplyDelete10:49(?)
ReplyDelete65#, 2:1 M-U Pr
I have a new cell # (908-8833) if you can update your contacts, thanks.
10:38 with 2:1 mu progressions and the trainer bar (my "toothpick") doing hang squat snatches.
ReplyDelete12:30
ReplyDelete2:1 mu progressions
75# snatch
I can comment from my i pod touch. :)
ReplyDelete9:28 Rx
ReplyDeletethen @ 10:00 mins started the carport tri 7-8-9 the floor was more like glue than fire.